What happens when you don't get enough sleep
We all know the feeling of waking up tired. A bad night's sleep can affect how you feel and how you think. While long-term sleep deprivation can increase the risk of developing chronic conditions, including obesity, type 2 diabetes, heart disease and mental health disorders.
“Sleep is a crucial building block for all aspects of health," says Dr Moira Junge, health psychologist and the Sleep Foundation’s Chief Health Officer.
However, many of us are strugling to get enough sleep. It’s estimated almost half of all Australians experience sleep problems.1
Here, we explore what really happens when we don’t get the rest we need.
What is sleep deprivation?
Sleep deprivation isn’t just about pulling an all-nighter: it’s any situation where you’re not getting the amount or quality of sleep your body needs. While not everyone has a diagnosable sleep disorder, poor sleep is incredibly common.
Australia’s Sleep Health Foundation recommends that adults aged 18-64 years should get 7-9 hours of sleep each night, and people aged 65 and over should aim for 7-8 hours.
“About half of Australians say they don’t sleep well and will have at least two symptoms of a sleep disorder,” says Dr Junge.
Read more: How much sleep do I need
Signs and symptoms of sleep deprivation
The effects of sleep deprivation can show up quickly. After just one poor night, you might notice changes in the way you feel and think, as well as physical symptoms.
Feeling tired or fatigued
Feeling fatigued, lethargic or frequently yawning are common symptoms of sleep deprivation. Unintentional naps or falling asleep during the day can also be signs you are not getting enough rest.
Brain function
Sleep deprivation can impair how our brains work, affecting memory, attention span, creative thinking and decision making. Studies indicate that even missing one or two hours of sleep can disrupt these abilities.2
You may find it harder to concentrate, struggle to remember things, or feel irritable.
Headaches
Getting the recommended hours of sleep each night can help prevent sleep deprivation headaches and migraines. If you experience regular morning headaches, this can be a symptom of sleep apnoea so it’s important to organise a check in with your GP.
Personal safety
Good sleep is also essential for staying safe at work and on the roads. Sleep deprivation causes fatigue, impairs decision-making, and impacts your body’s coordination and balance which all increase the risk of workplace accidents.
The likelihood of being involved in a car accident also increases when you haven’t slept well. If you find yourself zoning out or struggling to keep your eyes open while driving, pull over and rest so you can get to your destination safely.
Effects of long-term sleep deprivation
Weight gain
Sleeping less than seven hours each night is linked to an increased risk of obesity. Reduced sleep affects your appetite and metabolism and may lead to increased food cravings.
Chronic disease risk
The health risks of sleep deprivation go beyond feeling tired. Chronic sleep deprivation increases the risk of serious health conditions, including dementia, heart disease, obesity, type 2 diabetes, stroke, and mental health challenges.
Unhealthy lifestyle habits
If you are not getting enough sleep, it can be harder to maintain healthy habits like regular exercise and healthy eating. Poor sleep is also associated with excessive alcohol consumption and smoking.
Mental health conditions and mood
For people with mental health conditions such as anxiety or depression, not getting enough sleep can also make symptom management more challenging. The distress of ongoing sleep problems can feel very overwhelming, so if you feel that a lack of sleep is impacting your mental health, reach out for support from a trusted health professional.
Lower immunity
Quality sleep supports your immune system, helping your body to defend against infections.
READ MORE: Why can't I sleep?
24/7 Medibank Mental Health Support
Medibank health insurance members can chat to a mental health professional about how they feel and ask questions about a range of mental health concerns for themselves or a loved one and get guidance on what they can do next. Chat online or call 1800 644 325 anytime of the day or night, 7 days a week at no extra cost.*
* Some referred services may involve out of pocket costs and waiting periods may apply.
Why breaking the cycle can be tough
Sleep deprivation often creates a vicious cycle, where preoccupation and anxiety about sleep can lead to more sleepless nights.
“That’s the cruel irony about worrying about sleep,” says Dr Junge. “You don’t sleep because you’re worrying about sleep.”
Societal attitudes can also be a barrier to breaking the cycle. Attitudes like, “‘I’ll sleep when I’m dead’ or ‘It’s not that important’” says Dr Junge, are common and can prevent you making a change.
Getting enough sleep is important, says Dr Junge, but the quality, timing, and regularity of your sleep are also key. “If watching the clock is making you feel anxious, try to focus more on the quality of your sleep rather than the duration,” says Dr Junge. “For example, stick to a regular bed time, and if you can, keep distractions like your phone out of your bedroom.”
It’s important to remember that improvement takes time, so try and stick with any changes you make. Read our top tips for getting a better night’s sleep.
Getting sleep support
If you’ve tried self-help strategies and sleep issues persist, or if you’re still feeling fatigued reach out to your GP or a trusted health professional for support. They will be able to assess your individual situation and recommend the best next steps to help you.
And remember that if you’re a Medibank health insurance member, you can chat to a mental health professional over the phone or online about how you feel and get guidance on what you can do next. Chat online or call 1800 644 325 anytime of the day or night, 7 days a week at no extra cost.* For more information, visit 24/7 Medibank Mental Health Support.
Our expert: Dr Moira Junge
Dr Moira Junge holds a doctorate in health psychology and is Chief Health Officer at the Sleep Health Foundation. She has over twenty-five years’ experience in the healthcare sector and has worked in the sleep disorders field since 1994.
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Things you should know
*Some referred services may incur out-of-pocket costs and waiting periods may apply.
How we reviewed this article
This content was reviewed by a Medibank healthcare professional. Medibank has strict sourcing guidelines and relies on peer-reviewed studies and information from Australian government and health peak bodies.